Hearty and full of flavor, this colorful Farro Salad makes the perfect healthy lunch.
While I didn’t grow up eating farro, I discovered it several years back when a friend introduced me to it. I was immediately hooked. The slightly chewy texture and wonderfully nutty flavor tasted amazing. Once I started learning more about farro, I was pleased to discover that it’s rich in protein and fiber, making it a filling base for a main dish salad. Farro is now a regular in the rotation at our house, and if you haven’t tried it yet, farro salad is a great way to get to know this ancient grain.
Farro has been a staple in central Italian cooking for centuries. It’s actually a mix of hulled wheat berries: usually spelt, emmer, and einkorn wheat. It can be served warm or chilled. For a comforting, warm dish using farro, try the Tuscan zuppa di farro, a lovely soup containing farro, white beans, and veggies. While the soup is delicious, I cook farro most often to use in salads. Because of its texture and flavor, it makes for a fantastic base for many variations, but this one is my favorite.
You will love this farro salad because of the way the nutty farro complements the fresh tomatoes, cucumbers, and onions. The added kick of feta cheese, walnuts, and a lemony dressing make this salad a savory delight. It’s filling enough for a main dish but also makes for a tasty side. Farro salad benefits from chill time, so make it ahead and enjoy a glass of wine instead of stressing out in the kitchen. Embrace what the Italians call dolce far niente (“the sweetness of doing nothing”), even just for a little bit.
Tips for cooked farro
If you’re new to cooking and serving farro, keep in mind a few easy tips when boiling it for use in salads. First, rinse the farro before cooking. Second, consider using vegetable or chicken broth instead of water for the liquid. This enhances the farro’s flavor. Follow the package instructions for the cook time. Once it’s cooked (for this recipe at least), spread the farro out onto a baking sheet to cool while you prep the other fresh ingredients. Doing so will help avoid mushy farro. Once it’s cool enough to handle, proceed with the salad prep or store it in an airtight container if you’re prepping for later.
How do I store leftovers?
Store farro salad in an airtight container in the refrigerator for up to 3 days. You may need to add a splash of lemon juice or extra dressing after it’s been in the refrigerator to perk up the flavors and textures. Overall, it keeps well (definitely better than a green salad with wilt-prone lettuce), making it a great option for meal prep or leftovers.
Serving suggestions
If you’re serving farro salad as a main dish, it does not need much. Consider a glass of your favorite white wine and warm pita bread or homemade Ciabatta Bread to go with it. Farro salad is also a wonderful side dish. It pairs well with grilled food, such as Grilled Chicken Drumsticks or turkey burgers. For indoor cooking, try farro salad along with a baked main like Mediterranean Baked Salmon. Delicious!
Farro Salad
Ingredients
- 3 cups cooked farro
- 1 cup halved cherry tomatoes
- 3/4 cup chopped cucumber
- 1/4 red onion thinly sliced
- 1/4 cup crumbled feta cheese
- 1/4 cup chopped fresh parsley
- 1/4 cup extra-virgin olive oil
- 1 tablespoon honey
- 2 tablespoons fresh lemon juice
- Kosher salt to taste
- 1/4 cup chopped walnuts
Instructions
- In a large bowl, mix the farro with the cherry tomatoes, cucumber, red onion, feta cheese, and parsley.
- In a small bowl, whisk together the olive oil, honey, and lemon juice to make the dressing. Drizzle the dressing over the other ingredients. Toss well and add salt, if needed. Sprinkle with walnuts. Serve at room temperature.
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